Great Expectations: Guide to a Healthy Pregnancy

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exercise for healthy pregnancy

Photo courtesy of ilyoungko via flickr

Liquids

Staying hydrated is essential and can also help with possible nausea or dizziness. Make sure to drink at least 2 liters (8-9 8oz cups) of liquids a day. Include calcium-rich drinks such as milk, almond milk as well as unsweetened drinks with vitamin C such as 100% orange or grapefruit juice. Fruit smoothies are a great way to supply both vitamins and minerals, and frozen fruit will also help regulate your body temperature during the hot summer days. Fruit, ginger and green teas will help sooth your stomach and keep you warm during colder months; mineral enriched waters are always a great option.

Exercise

While a new body is developing and growing, the food you eat provides the necessary nutrients for proper growth. It’s also important to be physically fit to bear the increasing weight. Staying physically active is crucial for both mom and baby. Active women are also better prepared for labor and delivery, recover much faster and more easily maintain a healthy weight during and after pregnancy. If you’ve always been active and sports are an integral part of your daily routine, continue with it but consult your doctor to make sure you are not putting unnecessary pressure on your body. If exercise was never part of your daily or weekly routine, try to include some of the following activities in your schedule at least 3 times a week:
– swimming
yoga
bicycling -preferable indoors or in a controlled environment
– fast walking
– stretching
Kegel exercises

 Avoid sports and activities like horseback riding, scuba-diving and aggressive sports like boxing, martial arts or downhill skiing. Always pace yourself and be careful not to lose your balance. See more pregnancy exercise guidelines.

Next: Take good care of your mind as well as your body

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